Strength Training/HIIT - Need Help with a Plan.

scapez
scapez Posts: 2,018 Member
edited October 5 in Health and Weight Loss
It’s time to move to my next phase…

Background: 20 lbs lost to date, calorie deficit, mostly cardio. I’ve been in a plateau for months now. Seems even if I don’t stick to my calorie budget (like I haven’t for the past two weeks or so) I don’t lose or gain! A number on scale isn’t my primary goal - the way I look is. I still have some fat on my belly and sides that needs to go.

I want to move to strength training and/or HITT as my primary exercises but it seems there are about a billion ways to go about this and I’m confused about what I should be doing, exactly. There is SO much information out there and though I know the basics, I don’t know how to create a specific plan for myself to follow.

I know I should up my calories/protein while working out, but I don’t know by how much.

Should I eat my upped calorie allowance on days I’m not working out (lifting)?

When I up my calories should I stop eating back exercise calories (something I’ve been doing all along)?

I don’t know “how” I should be lifting, but I do know that it should be low reps with heavier weights.

If I were to follow NROLFW would that be sufficient as far as strength training goes?

If I follow HIIT are there workouts that are more efficient than others? I know the concept of HIIT, but not exactly what I need to be doing.

When lifting, I should not record the calorie burn from my HRM, correct?

Or...should I forget all of this and just follow the HCG diet? (KIDDING!!! :laugh: )

In short, my end goal is to drop my remaining extra body fat while becoming leaner and more toned.

Any help is much appreciated. Thanks.

- Sherri

Replies

  • KCarpenter83
    KCarpenter83 Posts: 36 Member
    I had a lot of success losing weight quickly with HIIT. This is what I do: 20 minutes on the treadmill, alternating between 4.0 (quick walk) and 8.0-9.0 for one minute each. They key to HIIT is that on the high intervals, you want your HR to get way up (for me I shoot for 170-180) and then on the low interval have it come back down to about (for me 130-140 - i wear a heart rate monitor). It might take you longer than one minute on the low interval to come down that far so at first you can do one minute sprint to two minute walk but if you do that I would increase the total time to 25 mintues.

    Hope that helps!
  • cardbucfan
    cardbucfan Posts: 10,571 Member
    I'm gonna bump this because I'm a mess right now and this information might help me. I'm a carbon copy of you in terms of results. I started lifting heavier and the scale went up which yes, I know, it's just a number, but I happen to like the number it was before!
  • jellybean1971
    jellybean1971 Posts: 417 Member
    Looking for answers as well.
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    This 12 week program is for you. It's bodybuilding.com's female fitness bible.

    http://www.bodybuilding.com/fun/womans_lean_sexy_bible.htm

    And it's... Uh oh... FREE
  • cardbucfan
    cardbucfan Posts: 10,571 Member
    Wow! Thanks for that link rainbowbow!
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    Wow! Thanks for that link rainbowbow!

    :) no problem. It's super hard going to the gym and not just running to the elliptical for a quick 20 minute "work out". Lol

    This strength training definitely works!
  • jellybean1971
    jellybean1971 Posts: 417 Member
    thanks rainbow
  • anyonebutmehaha
    anyonebutmehaha Posts: 174
    just what i was looking for- thanks rainbowbow!!:smile:
  • scapez
    scapez Posts: 2,018 Member
    A great start - thanks Rainbowbow! :flowerforyou:
  • Strobins05
    Strobins05 Posts: 716
    I got this one from a Pal (committohealth). See if you like it. I do it everyday up to two miles which is a little over 30 minutes. You can change it to your paste though.

    **Treadmill HIIT---High intensity interval training. It is basically you work hard for a short burst and then have an active recovery period.

    Sprint for 30 seconds and then jog or walk for 2 to 3 minutes.
    You would repeat this workout routine for 24 minutes for the best effect.

    I sprint at 8 mpr for 30 seconds and walk from 2 to 3 minutes and repeat until i reach two miles.Good Luck!
  • Strobins05
    Strobins05 Posts: 716
    I had a lot of success losing weight quickly with HIIT. This is what I do: 20 minutes on the treadmill, alternating between 4.0 (quick walk) and 8.0-9.0 for one minute each. They key to HIIT is that on the high intervals, you want your HR to get way up (for me I shoot for 170-180) and then on the low interval have it come back down to about (for me 130-140 - i wear a heart rate monitor). It might take you longer than one minute on the low interval to come down that far so at first you can do one minute sprint to two minute walk but if you do that I would increase the total time to 25 mintues.

    Hope that helps!
    Ditto!
  • scapez
    scapez Posts: 2,018 Member
    I got this one from a Pal (committohealth). See if you like it. I do it everyday up to two miles which is a little over 30 minutes. You can change it to your paste though.

    **Treadmill HIIT---High intensity interval training. It is basically you work hard for a short burst and then have an active recovery period.

    Sprint for 30 seconds and then jog or walk for 2 to 3 minutes.
    You would repeat this workout routine for 24 minutes for the best effect.

    I sprint at 8 mpr for 30 seconds and walk from 2 to 3 minutes and repeat until i reach two miles.Good Luck!

    Thank you!
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